Denver Barbell Club
Olympic LiftingThis is our 3 Day/Week version of our "Back to Basics" program.
This program designed for the beginner to intermediate weightlifter who wants to review weightlifting positions & technique, and establish (or expand upon) strength numbers, before jumping into a more advanced program.
This 3 Day/Week version is especially helpful for those that only train 3 days/week, Masters athletes, or CrossFit athletes.
There are no prescribed percentages on this program, with the goal being perfect movement every rep, every session.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Power Position Snatch Pull
5 x 5
B
Power Position Power Snatch
5 x 3
C
Snatch Liftoff
3 x 5
D
Overhead Squat
4 x 5
E
Back Squat
5 x 5
A
Power Position Clean Pull
5 x 5
B
Power Position Power Clean
5 x 3
C
Clean Lift Off
3 x 5
D
Front Squat
5 x 5
E
Strict Press
5 x 5
A
Pause Jerk Dips
5 x 5
B
Push Press
3 x 10
C
Split Jerk Footwork
4 x 10
D
Power Jerk + Split Jerk
4 x 3
E
Back Squat
5 x 5
F
Pendlay Row
3 x 10
